What is DBT?

DBT means Dialectical Behavior Therapy, which could also be referred to as becoming more open minded. A dialectic is a dialogue between opposites. Dialectical therapy seeks the ability to tolerate opposites and to see truth in more than one perspective. DBT is an offshoot of CBT, or Cognitive Behavioral Therapy. This branch of psychology is aimed at helping you understand your thinking and behavior choices so they are more effective for your life and happiness.

Mindfulness is balancing emotion mind and wise mind.Distress Tolerance is when you have a problem you cannot solve, but you don't want to make it worse.Emotion Regulation is having less negative emotions and vulnerability, and more positive emotional experiences.Interpersonal Effectiveness is asking for what you want and saying no effectively.

Wednesday, September 19, 2012

Emotion Self-Assessment



Emotion
SelfAssessment

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In order to understand how you manage your emotions now, it is helpful to think through what you tend to do when faced with crisis, overwhelming emotion or just the stress of everyday living. The following are questions to get you thinking about it.
What do you do to get focused?
What helps you feel centered and present in the moment?
When you’re in a bad mood, what works to change it?
When have you actively done something to help manage feeling angry, stressed, or anxious? What did you do?
What do you do to distract yourself when you’re upset? What do you do to take care of and soothe yourself?
What emotion is the most difficult for you to deal with?
What helps you calm down when you’re upset?
What is hardest for you 1) asking for things you want or need from people, 2) keeping calm when someone tells you ‘NO’, or 3) sticking to your values, even if it means someone will be upset with you.
What negative emotion do you have most often?
Are there aspects of your life that you are currently avoiding dealing with?
Changing emotions, managing crisis, handling conflict and improving awareness of the present require knowledge of how you cope with pain and negative feelings. Attending to what has worked and what is most difficult for you is a step towards better understanding yourself and your need for additional skills.

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